 
Please join us Tuesday, September 13th for ladies night at Outlier CrossFit upstairs in our air conditioned room! We will have drinks and lots of fun! Look forward to hanging out with all of our beautiful ladies at Outlier! We will also have a painting activity and a clothing exchange. People bring things to get rid of, we swap, then anything leftover we donate to a non profit. Maybe something military based or a women’s nonprofit for abused and battered women. Or just call goodwill to come pick it up. Let me know your thoughts!
 
Monday, September 12th
 
Strength/Skill:
3 Rounds of:
Press max set @ 70%
Max Set Dips
-complete 1 round every 4 minutes
Metcon:
7 Minute AMRAP of:
30 Doubleunders
10 Dumbbell Push Press (45/25)
– 2 minute rest
7 Minute AMRAP of:
10 Dumbbell Power Cleans (45/25)
100 Meter Run
 
Tuesday, September 13th
 
Strength/Skill:
Back squat 3×8 @ 75% 1rd/3min
Metcon:
Teams of 2 Complete:
4 Rounds Each of:
25 Wall Balls (20/14)
25 Meter Suicide Sprint
* 5 burpees for dropping wall ball and not completing 25 wall balls unbroken
 
Wednesday, September 14th
 
Strength/Skill:
E2MOTM for 14 Minutes of:
2 Power Clean & Jerks
– then 5 minutes to max out 1 Power Clean and Jerk
Metcon:
“Liquid Cocaine”
5 Rounds for time of:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull Ups
 
Thursday, September 15th
 
Strength/Skill:
HSPU 3 max sets
L-Sit or L-Hangs for Max Effort for 3 sets (minimum of accumulating 30 seconds if you can’t hold 30 seconds)
Metcon:
4 Rounds for time of:
Row/bike 500m/100m sled push
12 Weighted Step ups w/ sandbag on back or dumbbells at shoulder
10 True Push Ups
 
Friday, September 16th
 
Strength/Skill:
E2MOTM for 12 Minutes of:
snatch pull+power snatch+snatch
Metcon:
800 Meter Run
10 Turkish Get Ups (53/35) 5 each side
400 Meter Run
6 Turkish Get Ups (53/35) 3 each side
200 Meter Run
4 Turkist Get Ups (53/35) 2 each side
 
Saturday, September 17th
 
0800 and 1030am CrossFit Class:
“Batman and Robin”
In teams of 2 Complete a 26 Minute AMRAP of:
Partner A runs one 400 Meter Sprint
Partner B does AMRAP Hang Power Cleans + Jerks (135/95) until Partner A gets back.
Switch and repeat (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)
Partner A runs 400 Meters
Partner B does AMRAP Back squats (135/95) from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt
Partner A runs 400 Meters
Partner B does AMRAP Doubleunders
Switch and repeat.
Partner A runs 400 Meters
Partner B does AMRAP Burpees
Switch and repeat.
If above is completed in less than 26 minutes, start over and continue until 26 minute cap.
0900 Barbell Proficiency Class – Snatch Focus
11:30 AM – Free Introduction to CrossFit Class
 
Sunday, September 18th
 
9 AM – Free For All WOD
10 AM – Monster Mash/Open Gym
4 Rounds for time of:
15 Calories, Rowing
15 Bench Press 135/85
For time:
15 Squat Clean 155/105
12 Thruster 155/105
9 Clean & Jerk 155/105
Amrap 8 minutes of:
4 Burpees, lateral over bar
2 Hang Power Cleans 205/145
*Rest 5 minutes between workouts